FRIDAY CrossFit WOD 10.6.17

STRENGTH
Deadlift
5 x 2
80-85%

*This is on the heavy side……If you cannot maintain PROPER form then
decrease the weight. You will benefit more this way.

WOD
For Time
21 Hang Power Clean 155/105#
400M Run
15 Hang Power Clean 155/105#
400M Run
9 Hang Power Clean 155/105#
400M Run

NEWCOMERS
STRENGTH
Deadlift
5 x 2
65/45# or KB
*Can increase # at coaches discretion

WOD
Barbell or Dumbbell Hang Power Clean